Tricep Stretches

The triceps are the large muscles running along the back of your upper arm, responsible for straightening your elbow and stabilizing your shoulder during pushing movements. Despite their importance in daily tasks — from pushing open a door to pressing overhead — the triceps are often overlooked in stretching routines. This neglect can lead to tight, shortened muscles that limit your range of motion and increase your risk of elbow and shoulder injuries.

Why Tricep Stretching Matters

Tight triceps are a common issue for anyone who does pressing movements — bench press, push-ups, overhead press — or who holds their arms in a bent position for extended periods (which includes most desk workers). When the triceps become chronically tight, they can restrict your ability to fully extend your arms overhead, create tension at the elbow joint, and contribute to shoulder impingement.

Regular tricep stretching helps maintain healthy elbow and shoulder function, improves your ability to perform overhead movements, and can reduce the nagging elbow soreness that plagues many lifters and athletes. It's also one of the simplest stretches to perform — you can do it standing, seated, or even at your desk with no equipment.

Stretches for Your Triceps

The classic overhead tricep stretch — reaching one arm behind your head and gently pulling the elbow with your opposite hand — is the foundation. Hold each side for 20-30 seconds and repeat 2-3 times. For a deeper stretch, you can use a wall or doorframe to increase the range. Foam rolling the triceps with a lacrosse ball against a wall is another effective technique for releasing tension in the muscle tissue.

Include tricep stretches in your post-workout routine, especially after upper body training days. Your elbows and shoulders will thank you.